The Dash diet is very effective when there is a need to reduce high blood pressure. According to the diet it is recommended to consume:
* a larger amount of fruits, vegetables, and low-fat dairy foods
* meal which has a large amount of saturated fat, cholesterol, and total fat
* a large amount of whole grain products, fish, poultry, and nuts
* a smaller amount of red meat and sweets
* food that contain a lot of magnesium, potassium, and calcium
The DASH diet is Dietary Approaches to Stop Hypertension, it is a diet which effectively reduces high blood pressure within two weeks. There is also a DASH-Sodium diet – a diet that lessens sodium (salt) to 1,500 mg a day (about 2/3 teaspoon).
The DASH diet demands an exact quantity of servings belonging to different food groups consumed every day.
The quantity of required servings can be changed due to the quantity of calories that are required. The diet can be changed. Don’t consume more than 2,400 milligrams of salt per day (about 1 teaspoon) and then gradually reduce salt consumed by you to 1,500 mg per day (about 2/3 teaspoon). The quantity contains the salt that is in all food products.
Read the following recommendations for the beginners:
* You should consume a serving of vegetables at lunch and at dinner.
* You should consume a serving of fruit with your meals or as a snack. Canned and dried fruitscan also be consumed.
* You should eat only half the butter, margarine, or salad dressing, and apply low-fat or fat-free condiments.
* You should consume low-fat or skim dairy products three times a day.
* You should reduce the amount of meat to six ounces a day. Some vegetarian meals can be useful.
* More vegetables, rice, pasta, and dry beans are recommended as your meal.
* You should substitute typical snacks (chips, etc.) for unsalted pretzels or nuts, raisins, graham crackers, low-fat and fat-free yogurt and frozen yogurt; unsalted plain popcorn which have no butter, and raw vegetables.
* It is recommended to have a look at food labels before buying goods that have a small amount of sodium.
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